I work out 5 times a week, closely Track my diet and sleep 8 hours minimum every day. Wtf do i even do wrong at this point? All other lifts behave similarly
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I work out 5 times a week, closely Track my diet and sleep 8 hours minimum every day.
Try knocking it back to 4x and go to failure in every lift. Also why is your curl so large compared to your bench? I feel like your programming is just 5 kinds of curls and no tricep or chest.
Biceps Curls r on barbbell. also i do the most volume on chest and triceps (3 sets bench 3 sets incline bench 3 sets dips 3 sets triceps pulldowns)(with deloads of course) but it just gets weaker as time goes on
How’s your thyroid?
How do you check that
plenty of fat fricks "closely track their diet" too. there is no chance youre hitting your protein requirement, and even less chance youre eating enough.
During my cuts i eat 1/2kg of skyr yogurt and mainly chicken w/ rice or related foods. bulks are the same but i add more carbs here n there. i snack maybe once every week or so and its usually like a lil cup of chips
>
No one has mentioned he's been working out for only 6 months and apparently has done multiple cuts and bulks.
The reason I know you're lying to yourself or me is that you've not stopped being fat. It's theoretically possible you don't respond well to training but everyone responds to putting the fork down.
I cut and bulked back up
if its abt my chest, i have gyno.
Is it ACTUAL gyno or IST gyno?
Actual Real Gyno diagnosed by a doctor. Not a crazy severe case but its def noticeable.
> hitting your protein requirement,
Do you really need to do this? What if you're just tracking calories and eating more meat?
I care more about hitting protein target than calorie target. You can cut an extra 2 weeks if you were going very slightly over on calories. Or bulk an extra 2 weeks if very slightly over. What you can't do is build muscle or of carbohydrates and fat. If you don't want to waste the work you're putting in lifting, eat 1 g protein per lb of targeted lean body mass, where in your situation that means your current lean body mass, a total lardass targets his lbm 30 lbs lighter than current lbm, and a skinny frick targets lbm at 10lb to 15lb higher than his current lbm.
My gains shot up when I started eating close to 200g protein per day. I couldn't handle eating mroe so most of it was shakes.
I have nothing to back that up, but in my experience the difference was earth shattering. I was spinning my wheels for close to a year because I thought "I eat plenty of meat" that should be enough to hit proteins but in reality I was realistically only getting 90-110g per day
you are doing 6 sets of bench, 60-65 reps each? or you are benching 60-65lb/kg for 6 reps?
- Shitty genetics.
- Fricked hormones.
- Only tracking your macros with no regards to food quality.
- Training like a b***h.
Shit might be genetics. My uncle used to do lifting but it took him rlly long to get good results. test is 500 ish ng last time i measured, thyroids fine and i train to failure usually
>Only tracking your macros with no regards to food quality.
What happened to IIFYM?
Not good unless you're on roids but it's a bit paradoxical because if you're stressing your body with gear then you probably also want to eat quality food to get the most out of it.
>be natty
>get natty results
>act confused
Kys roidhead
Obvious bait
I was in a pretty similar situation, getting minimal gains no matter what I did. After 3 years of dedicating my life to lifting I hurt my back so bad that I'm in pain 24/7. Some people just have shitty genetics which make them immune to muscle growth.
Just give up if you don't see any progress, otherwise you're gonna end up following a pipe dream until you get seriously hurt
You don't know what you're doing with your diet. You're fat. You're not putting enough effort into your lifts, you should actively put in effort, and not just go through the motions. You might need to cut back training days, and do an upper lower and actually focus on lifting and increasing weight. You're also natty, natty lifting is a joke, but you don't even seem to have a hold of the basics yet.
Anon, if your body fat percentage didn't drop then you aren't "closely tracking my diet", I doubt you're doing anything else correctly if you fail to course correct after not losing weight for 6 months.
It isn't your genetics you're just moronic.
Work harder, eat less, follow a program, I recommend nSuns
I mean the issue is more that after the cut i feel i lost more strength than i should have lost. but u have a point i shld be less lenient with my dieting
i love it how morons are >30% bodyfat and go on a diet and tell how they "lost strength". fricking idiot im 165lbs and i bench 315lbs. and when i was cutting last year my 225lbs bench went up from 4 reps to 9 reps all while on a deficit and i was maybe 180lbs at my peak bulk
Some of us can only be saved by roids
Bait
Doing arbitrary number of reps instead of going to failure and never mixing up your work out routines. Shock your system with some different work outs during the week. Also working out 5 times a week is too much to do natty. Do more intense workouts less often to guarantee maximum stimulation and recovery.
What's your program? Progression structure? Deload protocol? How close do you go to failure and how often? Is it 'this rep is hard so I'm gonna stop "failure" or is it your mother will die in her sleep if you don't grind out this last fricking rep even if your tendons pop out in the process" failure? Don't just give me a list of exercises (or do, and I'll understand exactly why you haven't made progress), give me your fricking program
And are you doing any conditioning?
i do push pull legs n 3-4 sets of dumbbell/barbbell exercises usually up to failure. i try to have failure come in at 6-10 reps (like when im physically unable to move the weight anymore) and once its above that rep count i move to a higher weight
Warm up then always do it at your max weight. Even if it is for 1 rep. Then drop the weight. Really you are going to the gym to often to let your body heal and properly recover. You can actually lose muscle that way. You shouldn't even be able to go to the gym the next day.
>PPL
There's your problem. As a natty you don't recover quickly enough to lift to failure 6 days a week. That's some Bulgarian shit and you don't have Bulgarian genetics.
You could unironically benefit from something like 5/3/1 with slower progression and a focus on accumulating submaximal volume before switching to a block of realizing strength gains. Something like Boring But Strong or Boring But Big from 531 Forever will be good for you. And you need to do conditioning. Full fricking stop. Do some EMOM burpees, some sprints, punch a heavy bag, push a sled, anything to get your HR up and burn some extra fat
>le ppl is le Bulgarian method
>are you insane, you've got to be Ivanov to do ppl
Shut the frick up powersharter, I don't even do ppl but there's ample time to recover on it.
He's not saying PPL alone is bulgarian method. PPL + lifting to failure pree much is.
ty for having reading comp anon
fffuarrkkk bro TRUUE BRO strength =/= size fr fr just keep spamming same baby weights and never go up preach bro its hypertrophy bro you dont need to lift heavy to get fffuuuuarrrking juicy brah
Work out no more than 3 times a week.
Your session should take no more than 40 minutes.
One heavy set to failure.
You have reached your natty limit. You need to start taking roids
Be honest.
Have you ever thought about doing it for him?
All if not most of your replies ITT ignore the "go to failure" and "train harder advice"
Have you tried going to failure?
Yeh i do try going 4 failure. Failure could be anything between "Okay i cant move this weight anymore" and "I am going to kill myself if i dont hit this rep" Definitely depends on the day n how much energy i have left in me. The values i gave are closer to averages, i have days where i do 6x70 bench for example but theyre rare
You should do a slow bulk ostarine cycle and possibly some cardarine. Try a bro split hitting each body part once a week
You should only be cutting at 500 cals defecit with exercise calories added in
6x70?
WHAT IS YOUR PROGRAM.
>6x70 bench
Motherfricker, you're triggering my autism. Its SETSxREPS then weight you fricking idiot.
IE: 3x12 @ 70lbs, not 3x70
> i have days where i do 6x70
What the frick are you yapping about?
70kg x 6 reps is not THAT bad
how the frick does your bench reps stagnate after nearly a full year
I'm the same OP. People here just aren't willing to admit that genetics are extremely important when it comes to building muscle.
you probably just dont eat vegetables like a moron
so many questions.
are you really training to failure?
are you over training?
have you been consistently training 5 days a week every single week with no breaks?
im guessing eg. 6X65 bench is 6 reps at 65kg?
how many sets are you doing an exercise?
how many sets per muscle group are you doing a week?
is your goal size or strength?
how many of your sets are in which rep range?
are you training a full body or bro split or?
What is your program? If you're backsliding that could be a programming issue.
Some common mistakes:
-never deloading/program not broken up into meso cycles
-Too much frequency for how strong you are. Ex: you can squat with ALL OUT effort 3x a week if you're only squatting 50kg, but only 1x a week if you're squatting 150kg.
-Too much or too little volume. Too much volume and you're digging into your bodies resources that can otherwise be used for muscle growth. Too little and your muscles won't be as stimulated as they can be.
-not taking work/life into account. If you're on your feet throwing boxes 8 hours a day 5 days a week you need to adjust your program accordingly. recovering from work also uses resources that could be used for muscle growth.
Something I've noticed is you're using curl as an indicator of strength which tells me you may have a bizarre program. We if you tell us what exactly your routine is, how hard you're going, we can help you. Honestly with where you are you should be doing a basic strength program such as starting strength.
This is my program but I do barbell bench and added OHP
way too much fricking volume for a beginner, where did you get that shit?
I'd say go for GZCLP, the program is basically one day OHP/Deadlift, and the other day is bench press/squat. repeat twice per week and each lift has one volume day of 10 reps, and one heavy day of 3 reps with the fifth set being an AMRAP set.
After everyday, you've got one back exercise. I personally ocilate between chin ups and pull ups. You need very little volume to grow as a beginner. You shouldn't do excessive isolation work with insane volumes you're not Arnold.
Oh wait you already posted it, yeah this is complete dogshit. Do 2 compounds and 1 isolation, lift every other day, upper or lower body. Start with a weight you can comfortably do for 3 sets of 12 for the compounds and 3 sets of 15 for the isolation. Increase weight/reps every week by a small increment.
for sets, reps, and weight, I'd say focus more on technique and tension in the muscle. Feel what failure is like and try to get close to it every set, it doesn't really matter what the weight is.
I used to be very fat, 37 bmi and lost about 105 lbs, my body currently looks like yours. This is a pic I took a while ago, and you can see that I have some fat and also loose skin, but there is clear muscle under that. Sometimes people just aren't built for aesthetics, you can still make great gains, especially in strength. I would say to pick 2-3 compounds and 1-2 isolations for your workouts instead of something like this
You're probably not doing anything seriously wrong, you're just in the place where a lot of people give up or hop on roids. I would say to focus less and stress less about what you look like and start just focusing on your performance in the gym. Your weight stats may not reflect a loss in muscle, but may reflect a gain in technique and range of motion and cadence. Progressive overload takes many shapes, so focusing just on numbers isn't the best way to do things. If you are reaching close to failure for 10-20 sets a week, you are gaining muscle optimally.
Honestly looks like way too much work for your level. I do half of your chest works a week and I'm twice as stronger bencher.
Clean case of doing too much and not recovering. Stop programming for yourself and use any free known to work program.
>peck deck
homie got the chicken training routine
>set goals
>rep goals
Autistic rant here, the moment I stopped giving a shit about sets and reps thats when I started to make the most gains
Go up the weights and do every set until failure. If you cannot do more sets go to a different excercize. Sometimes I am tired and weak and can barely do any, other times I can lift 5 kg heavier weights 5 more times ans two more sets
If you go for numbers you will either hate yourself for not reaching your goal, hurt yourself trying to get or (most commonly) not get to failiure and not get any gains
Have you tried like um adding weight to the bar instead of your fat ass? That's one thing I'm noticing. Imagine self-stagnating by not going heavier on lifts.
If I was you, I would do the following:
> train full-body 3 days per week.
- Day 1 (push focused):
Horizontal press 3 sets
**Vertical press** 3 sets (train to mechanical failure)
Biceps 3 sets
Vertical pull 3 sets
rear delts 3 sets
hamstrings 3 sets
- day 2 (pull focused)
Horizontal pull 3 sets
**Vertical Pull** 3 sets (train to mechanical failure)
Triceps 3 sets
Side delts 4 sets
Leg extensions 3 sets
- day 3 (legs Focused)
Squats 3 sets
**Leg extensions** 3 sets (train to mechanical failure)
RDLs 3 sets
Leg curls 3 sets
Horizontal push 3 sets
Vertical pull 3 sets
Every second week, add one set to the **T.M.F**, on the fifth week reset back to baseline volume.
>don’t try to cut or bulk, you need to Recomp.
>Eat more protein and low GI carbs
>train with more intensity on Machines.
>make a good playlist of music.
>try drinking a cup of coffee before training if it’s not too late in the evening.
You’re still a novice so it’s not that complicated yet, so you should be making progress week by week.
>Diet
More protein less carbs gay
>Training
Form is dogshit and youre a pussy who doesnt try to get stronger.
6x65kg means you can do 70x3x5 if you rest enough.
Also form probably sucks, you have longer arms so go a little wider on the bar and make sure your eyes are below it when you setup
How will max * 5 pushups and pull ups everyday do for a routine?
Currently at 0 pull ups and 10 push ups
You still look like shit because of your loose skin moron. It's why despite losing weight and getting closer to an actual muscular physique, you are still not seeing any definition or tone in your muscle. At your midriff, you can really notice how over-extended your skin pouch drapes over your abdomen. I'm sorry Black but to get some real actual definition you're going to have to go much leaner than that. Or get the loose skin removed.
You can keep adding muscle mass too to stretch out the muscles but I recommend against giving yourself palumbo gut just so you can see your abs through your loose skin. However adding mass to arms/legs might help their tone as the skin is not as loose there usually.
I'm willing to believe you are actually eating and training right, seeing as I can definitely notice the former fatty lack of tone and definition caused by loose skin.
I loosely track hitting 100g+ protein a day, work out twice a week, and look similar but with lower BF. I also run every morning, bike 10k+ a day, and climb.
Tbh if not for the fact you're putting that much effort into it you're doing fine. Vary your activity more, shed some fat and enjoy being pretty fit. I'd be considered DYEL by IST but girls get horny for my pecs and arms.
You need to do more stretches and calisthenics. People seem to ignore pushups and crunches, when they are insanely good for your gut and your shoulders.
I bet your training is dogshit. Post routine.
Do I look just as bad as op?
Nah, OP has literal breasts you just have fat on your pecs. You should cut though you’re doughy as hell man.
Thanks. I'm still cutting since about 3 months ago. Down about 25lbs from 235 to 210 currently
>Pic rel
Im lucky I don't have stretch mark scars with what a fat slob I have been
Eat more protein. I get over 130g each day easily just by eating eggs, yogurt, protein shakes, cottage cheese, and bricks of oatmeal
Anon you are over training. Take a week off my man, and your lifts will increase again.
>mfw so many baited morons ITT
>I work out 5 times a week
You're most likely not getting enough recovery if not on roids, unless some of these days are just light acessory lifts and/or cardio. 3-4 solid sessions would be preferable.
>closely Track my diet
You can closely track a wrong diet, too. How many kcal and grams of protein per day? What is your goal, losing those handles or growing bigger muscles?
>6x
3 sets of 8-12. Train in powershitter range, get powershitter body. You can try 3-6 rep range at close to your 1 RM if you're stalling with 8-12. Also I can only assume these are kilograms, 6-65 kg bench is still beginner, so you shouldn't expect a major transformation, especially when your bench is stalling since july.
Would doing a 12x lifts help OP?
OP should post a video of a set of him benching. I really don't think the problem is the program, a noob can make progress on anything. I'm willing to bet its shitty form + 5 reps in reserve
Not a full set but i have this vid of a rep
Thank you for everyone submitting actual advice. I get this seems like bait but im genuinely just having a hard time, im medicated on adderall and by the time im able to work out atm i dont really have much energy left due to the meds wearing off, n scoliosis does the rest. ive worked out for a year but most of it was working on my atrophied muscles and obesity. i shouldve given more context :/
Anyway, im gonna try and lift heavier with low reps and be a lot more strict with my dieting and the tracking. also ill give the nsuns program a shot.
i hope ill be able to report back in a couple months with much better lifts !
bit over a year* my bad
>that barpath
Deload and work on your form. It's dogshit. Youre not getting any chest activation and you're pushing with your back and shoulders, not your chest.
Shit form, lower the weight, do a controlled descent on to your chest, 1 second pause and then explode back up. You're divebombing the bar and wiggling all over the place.
>adderall
>scoliosis
you have medical conditions that reduce your capacity to build muscle, and these issues will dip heavily into your recovery. I would say to try hitting your muscles 2x a week, either through some kind of split or full body, but aim for hitting them 2x a week.
recovery takes 24-72 hours, that means some people will take a day, and some 3 days to recover as well, and these studies are done on relatively healthy people, likely without mental issues / spine issues.
If you see a reduction in performance, that is indicative of poor recovery.
just do ss you fricking moron
and write down everything you eat
>verification not required
Probably low protein and a poor routine. At your size 5 days is too much. You would do better with a 3 day routine that focuses on strength building. Unironically something like SS
You reached your natty limit
Increase the weight and the volume.
Why do the exact same thing over 3 months? Repeating the same will only give you the same results. Did you consistently go to the gym or did you take a random long break?
Get to actual failure in your lifts and train harder. Simple as
Once a skinnyfat, always a skinnyfat. Stop cutting and just bulk to make up for it. Skinnyfats start with a disadvantage compared to just skinny or already slightly muscular men. Skinny people start from zero and can enjoy the pleasure of eating whatever the frick they want and while making gains, people who are naturally muscular and start lifting only need to not go overboard and eat between meals. Skinnyfats have to come up with strategies like recomp or fasting because they desperately want to lose the fat before gaining muscles, but it's simply not possible. Eat well, get big, then maybe you can consider cutting but even then I doubt it'll lead anywhere. It's a sad reality, you can still frick b***hes with large shoulders and big arms so don't worry too much about your 6 pack not showing.
doomposting homosexual. skinnyfat is easily escapable as long as you continue to actually lift weights on an extended cut.
As a former skinnyfat, it is much better to bulk first
Why do you think that, makes no sense.
do 4x upper/lower and actually work hard (as in bench above 10 sets, all to failure)
Your training is dog shit.
Your body comp shows an obvious hormonal imbalance, high estrogen/prolactin/cortisol and more than likely low androgens, get that sorted out sooner than later. You too can escape skinnyfat mode, just might take a while
IDK shit abt hormones but here u go i dug up my test from last year lol
i was told theyre healthy but test seems a bit low tbh :/
I'm in the same boat. How do I do that?
Beef and low fat dairy, lots of easy digesting carbohydrates (don’t eat like a pig of course), lifting, some cardio (preferably sport or team exercise like martial arts), living dangerously, sleep, no weed amongst other things, start there. Find a mission or passion and chase it
Raypeat.com for more information
I do all of this already (except living dangerously, tbh. I have a comfy homelife with my wife), but think I fricked my hormones up young with a horrendous diet, childhood obesity, and a completely sedentary lifestyle. I'm decently strong (1/2/3/4 for reps), but my skin and fat distribution are pretty grim along with my daily energy levels and brain fog.
I'm the same, how do I fix it?
You're still quite fat :/ sorry to say
>lifting the same weight
>lifting extremely low weights
Gee, I wonder, you're not gonna get jacked lifting water bottles from the shelf
>working out 5 times a week
>b***h breasts
>love handles
>no progress in over a year
you're overtraining, you need consistent rest days and progressive overload with your weights, congrats on sacrificing a year of gains to your own autism
bad muscle genetics, sorry anon that's the secret truth
He clearly has muscles under fat.
any human has muscle under fat, he just doesn't have much of it
Isn't it better to say that his fat is blocking him, the arms look good.
at least something is going to change, else you are the definition of insane
>muh definition of insane
And the definition of midwit is the kind of moron who parrots this as if anon is presently and purposefully in control of every single variable.
Doing the same thing over and over is otherwise impossible
Tracking your diet does nothing if the numbers don't add up, dipshit.
Look at your hips, they enlarged at the same rate as the rest of you. Zero new muscle, just new fat.
moron of the year
why is your progress so slow, i was benching 90 kg for 5x5 after like 8 months of training and i wasnt really about it, stop being so lazy
Whenever I see a post or body like this it's always the same thing. You didn't lift heavy enough/work out hard enough and you don't recover enough.
You're supposed to have nothing left in reserves by the time you leave the gym.
Over training, bro. Shit's real